Ragi calories vary based on the type and preparation method. Research from PMC shows that finger millet is a nutrient-dense cereal grain with excellent nutritional profiles:

Raw Ragi Grain (per 100g):
• Calories: 336 kcal
• Protein: 7.3g
• Carbohydrates: 72.0g
• Fat: 1.3g
• Fiber: 3.6g
• Calcium: 344mg

Cooked Ragi (per 100g):
• Calories: 119 kcal
• Protein: 2.7g
• Carbohydrates: 27.4g
• Fat: 0.5g
• Fiber: 1.8g

Calculate your daily calorie needs with our BMR calculator to see how ragi fits into your nutrition plan.

Ragi Serving Size Guidelines

Standard Serving: One cup of cooked ragi (240g) provides about 286 calories and serves as an excellent source of plant-based protein and calcium.

Common Serving Sizes:
• 1 tablespoon raw (15g): 50 calories
• 1/4 cup raw (60g): 202 calories
• 1/2 cup raw (120g): 403 calories
• 1 cup cooked (240g): 286 calories
• 100g raw: 336 calories

Portion Control: Ragi is nutrient-dense and filling due to its high calcium and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Ragi is recognized as a nutritional powerhouse among millets. Studies from ResearchGate demonstrate that ragi provides exceptional nutritional value with high calcium content and essential minerals.

Key Nutrients (per 100g raw ragi):
• High Calcium: 344mg (29-34% DV – highest among cereals)
• Quality Protein: 7.3g (contains essential amino acids)
• Dietary Fiber: 3.6g (supports digestive health)
• Iron: 3.9mg (22-49% DV – supports iron needs)
• Magnesium: 137mg (supports muscle function)
• Phosphorus: 283mg (supports bone health)
• Potassium: 408mg (supports heart health)

Gluten-Free Grain: Ragi is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your ragi consumption.

Bioactive Compounds and Antioxidants

Phenolic Compounds: Ragi contains polyphenols and flavonoids that provide antioxidant protection against cellular damage and support overall health.

Amino Acid Profile: Rich in essential amino acids including methionine and lysine, making it a valuable protein source for vegetarians, though not complete.

Mineral Density: Exceptional calcium content makes ragi ideal for bone health, especially for growing children and elderly. Use our BMI calculator to assess your overall health status.

Bone Health & Calcium Support

Highest Calcium Content: Ragi contains the highest calcium among all cereals (344mg per 100g), making it excellent for bone development in children and bone maintenance in adults.

Natural Calcium Source: Unlike synthetic supplements, ragi provides naturally occurring calcium in a food matrix that may support better absorption, contributing to strong bones and teeth.

Growth Support: The high calcium and protein content makes ragi ideal for growing children and adolescents. Monitor your fitness with our calorie burn calculator to determine optimal ragi portions for your activity level.

Digestive Health & Fiber Benefits

Dietary Fiber: Good source of dietary fiber (3.6g per 100g), promoting healthy digestion and supporting gut microbiome balance.

Slow Energy Release: Complex carbohydrates provide sustained energy release, helping maintain stable energy levels throughout the day.

Weight Management: High fiber and protein content promotes satiety, potentially supporting healthy weight management goals. Track your progress with our ideal weight calculator.

Nutritional Advantages & Fitness Goals

Complete Nutrition: Ragi provides a balanced combination of carbohydrates, protein, healthy fats, and essential minerals, making it a complete food for active individuals.

Natural Energy Source: Complex carbohydrates provide sustained energy for physical activities and mental focus. Use our workout planner to incorporate ragi into your fitness routine.

Recovery Support: High calcium and magnesium content supports muscle recovery and bone health for athletes and active individuals.

Special Dietary Applications

Gluten-Free Diet: Naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity. Can be used as a wheat flour substitute in many recipes.

Vegetarian & Vegan Nutrition: Excellent plant-based protein and calcium source that helps meet nutritional requirements without animal products.

Traditional Superfood: As an ancient grain, ragi offers nutritional diversity and cultural significance in Indian cuisine. Calculate your daily macros for personalized nutrition planning.

Traditional Cooking Methods

Ragi Mudde: Traditional South Indian preparation where ragi flour is cooked with water to form nutritious balls, typically served with sambar or curry.

Ragi Porridge: Cook ragi flour with milk or water to create a nutritious porridge, perfect for breakfast or as a weaning food for infants.

Ragi Roti: Mix ragi flour with water and salt to make flatbreads that are rich in calcium and fiber, providing sustained energy.

Modern Applications and Storage

Baking Applications: Ragi flour can replace up to 20-25% of wheat flour in baking recipes, adding nutrition and a slightly nutty flavor to breads, muffins, and cookies.

Storage Guidelines: Store ragi flour in airtight containers in a cool, dry place for up to 6 months. Whole ragi grains can be stored for up to 1 year when properly stored.

Processing Benefits: Malting and sprouting ragi increases its nutritional value and digestibility, making nutrients more bioavailable. Use our heart rate calculator to optimize your nutrition timing with exercise.

Is ragi suitable for daily consumption?

Yes, ragi can be consumed daily as part of a balanced diet. Its high calcium content, quality protein, and gluten-free nature make it an excellent staple food. Start with smaller portions (1/4 to 1/2 cup cooked) and gradually increase as your digestive system adapts.

How does ragi compare to other millets nutritionally?

Ragi stands out among millets for its exceptional calcium content (344mg per 100g), which is significantly higher than other millets. While it has moderate protein content (7.3g), its amino acid profile is well-balanced, making it nutritionally superior for bone health.

Can ragi help with calcium deficiency?

Ragi is an excellent natural source of calcium, providing about 29-34% of daily calcium needs per 100g (depending on age and gender). Regular consumption can help contribute to meeting daily calcium requirements, especially beneficial for growing children, pregnant women, and elderly individuals.

Is ragi suitable for athletes and active individuals?

Absolutely! Ragi provides complex carbohydrates for sustained energy, quality protein for muscle recovery, and essential minerals like calcium and magnesium for bone and muscle health. Its natural composition makes it ideal for pre and post-workout nutrition. Use our exercise calorie calculator to determine how ragi fits into your training nutrition plan.

Important Nutritional Disclaimer

General Information: The nutritional information provided is for educational purposes only and should not replace professional medical advice. Individual nutritional needs vary based on age, gender, activity level, and health conditions.

Dietary Considerations: While ragi is nutritious, it should be part of a varied, balanced diet. Those with specific health conditions or dietary restrictions should consult healthcare providers before making significant dietary changes.

Data Sources: Nutritional values are based on USDA data and peer-reviewed research. Actual values may vary based on growing conditions, processing methods, and preparation techniques.